Grandi 101 – –

Við minnum ykkur á mikilvægi þess að þvo hendur VEL fyrir og eftir æfingar og að þrífa búnað VEL eftir æfingu.
Höldum höndum frá andlitinu og gefum High Five með fótum frekar en höndum 🙂

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Hreysti101

Metcon (No Measure)

A. Alt. EMOM x 10 min:

A1. 8-10 DBL DB/KB Bench Press

A2. 1-3 (Strict) Muscle Ups (Or 5-7 Strict PullUps/ 8-10 Ring Row)

B. For 20 min @YBTE:

50 DU/100 SU

50 SitUps

3 Rounds Cindy

40 DU/80 SU

40 SitUps

3 Rounds Cindy

30 DU/60SU

30 SitUps

3 Rounds Cindy

20 DU/40 SU

20 SitUps

3 Rounds Cindy

10 DU/20 SU

10 SitUps

AMRAP CINDY

*One Round Cindy =

5 PullUps (anyhow or RingRow) + 10 PushUps + 15 AirSquats

** Scale reps as needed. If it takes long time to go to the pullup bar – do rowing instead

Þrek101

Metcon (No Measure)

A. Slow and controlled Turkish Get-Up. 40sek ON, 20sek OFF. 8 rounds (3x each)

1. TGU Right Arm

2. TGU Left Arm

B. 1 Person Chipper. TC: 20min. Do the exercises in any order you want and as many reps you want at once, i.e. you can partially finish one and then go and work on the next one.

100 KB Swing

50 Strict Burpees

100 Tuck-Ups

50 Box Jumps

5 Rope Climbs

Need ideas for a rep scheme? Divide the reps by 5 and do 5 rounds 🙂

Styrkur101

Metcon (No Measure)

A. E2M x 6 Sets; AHAFA

Set 1-3: 6 Romanian Deadlift +

6-10 Double DB/KB Z- Presses on box

Set 4-6: 4 Deadlift +

6-10 Double DB/KB Floor Presses

B. E2,5M x 3 Sets; AHAFA:

5-7/5-7 Step ups on Box

10 Bent over Barbell Row

10/10 Heavy-ish Side Bends w. KB/DB

C. Emom x 9 min:

C1. 12-16 Explosive Russian KB Swings

C2. 10-12 Bent over Shoulder Flies (with two light weightplates)

C3. 30-40 Sec V-up hold

Athugasemdir

athugasemdir